http://www.active.com/triathlon/Articles/Acclimating-to-Heat-and-Humidity-Part-II.htm?cmp=306&memberid=104380231&lyrisid=20968341

http://www.facebook.com/?sk=messages&tid=1215185398561

http://www.active.com/cycling/Articles/Bike-Fit-The-Wrench-Does-Not-Fix-the-Machine.htm?cmp=306&memberid=95442714&lyrisid=20716855

http://www.active.com/women/Articles/5-Common-Pre-Race-Nutrition-Mistakes.htm?cmp=312&memberid=57139068&lyrisid=20701002

Account for Heat (Anecdotal from Jeff Gallway)

The hot and sticky days of summer are here. Make sure that you are making some adjustments in your running. Most runners begin to slow down at 55 degrees and start suffering at 65 degrees. Of course, the body can adapt to heat stress and push the threshold up a bit, but you usually can’t run as fast on a 75 degee day as on a 45 degree one. High humidity is also a major problem. It’s like a wet blanket; it doesn’t allow much evaporation or perspiration and your body heat builds up.

If you try to run too hard in hot or humid conditions you’ll hit “the wall” sooner than expected. Trying to maintain a goal pace in heat is like going out too fast early in the race. Temperatures generally increase hour by hour; therefore you must adjust your pace for the temperature expected at the end of the race.

Adjusting Race Pace for Heat: Estimated temperature at finish – Slower than goal pace – 8 min mile becomes…
55-60 degrees – 1% – 8:05
60-65 degrees – 3% – 8:15
65-70 degrees – 5% – 8:25
70-75 degrees – 7% – 8:35
75-80 degrees – 12% – 8:58
80-85 degrees – 20% – 9:35
Above 85 degrees – Forget it… run for fun

* Note: This chart is based upon my own experience in the heat and talking to other runners. It has no scientific verification.

As Mr Galloway states this is not scientifically verified. Nevertheless his advice seems reasonable. Perhaps with heat adaption these paces would be different? I’d be very interested in any study results people might have.

Join certified triathlon coach, Diane Stokes and her team of workout leaders, for a 11-week comprehensive training program.  Whether you are training for the SheRox sprint distance triathlon on July 25, or the inaugural Westborough sprint distance triathlon on 8/14, this is the program for you.

We meet most Saturdays around the Northboro and Westboro areas from 8-10am.  We will do a lot of our training on the actual Westborough Sprint Tri course.  With an optional training to be held on the SheRox course (Date TBD).

Each week you will receive a weekly workout schedule with tips and articles.

The tentative schedule of the program is:

• 6/5 Kickoff
• 6/12 Workout
• 6/20 Workout (Sun)
• 6/26 Workout
• 7/3 Workout
• 7/17 Workout
• 7/24 Workout
• 7/25 SheRox Race Day and BBQ for SheRox Participants (both training groups are welcome)
• 7/31 Workout
• 8/7 Workout
• 8/15 Race Day and BBQ for Westboro Tri Participants (both training groups are welcome)

Cost:  $299** (Early Bird Special- $279 if register prior to 4/15)

**I will be donating $25 from every participant to 15-40.org

Register on Active.com at http://www.active.com/event_detail.cfm?event_id=1842893

About Diane

Certified coach with USA Triathlon, USA Cycling, and the Pink Ribbon Program.

Diane is currently the head coach of the Westboro Tennis and Swim Club’s Triathlon Program.  Also, for the previous 3 years, she was the head coach of the Boroughs area HeartZones Coaching training group– training women of all ages and abilities for the SheRox (previously Danskin) triathlon.

Philosophy

Diane believes that training for a triathlon, or any other sporting event, should be fun, yet progressive.  Although we work hard when we are training together as a team, I like our training sessions to feel more like a fun day out then hard work.   This comes with training on a weekly basis with a great group of people that like to laugh, are encouraging of each other, and like to work hard at the same time.

Hear what others are saying….

“Working with Diane, training for triathlon, has proven to me that we are all capable of far more than we think we are.  For me, training and completing a race have made many things in my life seem much easier.”  –Melisa Tracey

“No matter what your age, no matter what your ability, the Tri Program is a great tool to get up off the couch and stay exercising.  Diane is a positive motivator, who tailors my workout program so that I can achieve my goals, in spite of my hectic schedule.  The team is so wonderfully supportive, encouraging and simply fun to be with, that I know I’ll be able to stay on track this winter!”—Kate Seekell

“The reason I joined the tri-group is because of its mental/physical dedication and the outcome is extremely rewarding. Being part of a group forms a unique bond amongst us–new friendships, encouragement, helping hands & the upmost joy of accomplishment as a team.  As a trainer Diane always showed a positive attitude, encouraged us all, and is highly professional.  She focused her attention on our weaknesses and strengths. Diane’s enthusiasm & knowledge gave me the motivation to exceed in my training. Whatever concerns arose (whether important or not) her patience with the group makes her a great trainer.” –Mert Rodriguez

I will be dedicating my 2010 triathlon and running season to this non-profit organization.  Please support me in my efforts and donate to this very worthy cause by going to http://www.15-40.org/make-a-donation.html Please put my name in the comment box.

Thank you so much.

Diane